Happy Valentine’s Day! February is heart month, where national organizations in both Canada and the US strive to increase awareness of heart disease. In addition to achieving a healthy body weight (check here to see where you’re at) and being physically active, diet plays an important role in reducing your risk for heart disease. Limiting sodium, saturated fat, and trans fats can help prevent heart disease along with increasing your intake of whole grains, fruits and vegetables, fish, nuts, and soy.
Instead of making E’s favourite brownies for Valentine’s Day, I decided I would switch things up (much to his dismay) and make a healthy loaf full of whole grains, vegetables, and nuts— all for a happy heart. This loaf recipe has been one of my favourites since I discovered it many years ago. Grated carrots and zucchini add a hint of colour and texture, dried cranberries add a pop of sweetness, and the addition of orange zest and juice seem to bring all of the flavours together really nicely. It tastes good the day it’s made, but even better the next, so make this loaf a day in advance for maximum flavour.
In my opinion, there’s no better way to say “I love you” than with a heart-healthy loaf this Valentine’s Day. Or at least that’s what I keep telling E…
Loaf Potion #9: Cranberry Orange Nut Loaf with Zucchini and Carrot
(from The Looneyspoons Collection)
1-1/2 cups whole wheat flour (the original recipe calls for all-purpose flour)
2/3 cup oat bran
1/2 cup lightly packed brown sugar
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
2/3 cup chopped dried cranberries
1/3 cup chopped walnuts or pecans
1 cup plain low-fat yogurt
3 tablespoons vegetable oil
2 eggs
2 tablespoons frozen orange juice concentrate, thawed
2 teaspoons orange zest
1 cup grated carrot
1 cup grated, unpeeled zucchini
Makes 1 large loaf (16 slices). Per slice: 150 kcal, 5.3 g fat (0.8 g saturated), 24 g carbohydrate, 2.6 g fibre, 268 mg sodium, 4 g protein